For most students, getting enough sleep is as difficult as getting all their homework done. While we at Learning Ascent can help with the homework, it is up to you and your teen to make sure they get the recommended 9-9.5 hours of sleep each night. Here are a few tips to make this happen:

1. Set a regular bedtime and bedtime routine
   Calculate when bedtime should be by when they wake up in the mornings for school. If your child wakes up at 6am, then bedtime would be 9pm. Before bed, they should come up with a routine to help get them in the mindset of going to sleep. This could include a hot shower, reading, journaling, or listening to calming music.
2.  Keep the same bedtime on weekends
   I know, teens. This sounds awful. What else are weekends for besides staying up and sleeping late? But shifting the bedtime back not only makes it harder to go to sleep earlier come Sunday night, but it throws off your circadian rhythms. To compensate, push back your bedtime and wake time by an hour, and allow a 10-90-minute nap in the afternoon to treat yourself to a few extra ZZZ’s.
3. Turn off screens 30 minutes before bedtime
   This includes tvs, computers, tablets, phones, and any other brightly lit machine. Light keeps our brains alert and hinders our ability to fall asleep. Powering down electronics 30 minutes before bed will also help brains to start “powering down” the right way.
4. Have good “sleep hygiene”
   Also known as “things we do to promote good sleep.” This includes no caffeine within 5 hours of bedtime, exercising after school, and eating a light snack before bed.
5. Employ relaxation techniques
   This can be practicing yoga or meditation, aromatherapy, and deep breathing. Anything to slow and relax the body will help them to drift off to sleep quicker and easier.
6. Parents: Set an example!
   If you as parents have good sleep habits and establish a routine, then your child will be more likely to pick up on those habits. Make sleep a priority in your house!

Since 2002, the professional tutors at Learning Ascent in St Charles, IL have provided tutoring and ACT prep, helping thousands of students from Batavia IL, Geneva IL, South Elgin IL and other Fox Valley towns to improve their academic performance.